Essentials:
A.
5 Sets
FLR x 20sec
Hollow Body; Upper Body only x 20 sec
On the 2min Marks

Rest 5min

B.
10min AMRAP
No Push Up Burpees x 30 reps
Box Jumps x 40 reps
Kettlebell Swings x 50 reps
Deadlift x AMRAP

Fitness:
A.
5 Sets
FLR x 20sec
Hollow Body x 20 sec
On the 2min Marks

Rest 5min

B.
10min AMRAP
Power Snatch x 30 reps 65/35
Power Snatch x 30 reps 95/55
Power Snatch x 30 reps 125/75
Power Snatch x AMRAP 155/95

Performance:
A.
5 Sets
Elevated Feet FLR x 20sec
Hollow Body x 20 sec
On the 2min Marks

Rest 5min

B.
12.2
10min AMRAP
Power Snatch x 30 reps 75/45
Power Snatch x 30 reps 135/75
Power Snatch x 30 reps 165/100
Power Snatch x AMRAP 210/120